Whether you’re heading out for a quick two-hour nature walk or a full-day summit push, what you eat before, during, and after your hike can make or break the experience. The best energy bars for hiking are a trail staple, but they’re just one piece of a smarter fueling strategy. Here’s how to think about trail nutrition at every stage, with real food options that go beyond the bar.

Before You Hit the Trail: Load Up on Lasting Fuel

Pre-hike nutrition is about sustained energy, not a quick spike. Roughly 30 to 60 minutes before you lace up, your body benefits most from a snack that combines complex carbohydrates, healthy fats, and a moderate amount of protein. This combination slows digestion just enough to give you a steady energy release as you climb.

Good pre-hike food options:

Oatmeal with nut butter and banana is one of the most reliable pre-hike meals. Oats provide slow-burning complex carbs, nut butter adds healthy fat and a little protein, and the banana offers an easy-to-digest source of potassium and natural sugars to top off glycogen stores.

Whole grain toast with avocado and eggs is a slightly heartier option if you’re eating 60 to 90 minutes out. The fat in avocado slows digestion, and the eggs contribute protein that helps prime your muscles for work.

Greek yogurt with berries and granola is lighter and easier to digest, with a good carb-to-protein balance.

Whole food energy bars are ideal when you’re short on time or eating closer to the trailhead. If you’re trying to find the best energy bars for hiking, start with the ingredient label. ILA bars are a great option here, built on ingredients like peanut butter, date paste, hemp seeds, and pea protein rather than maltodextrin, glucose syrup, or isolated starches. Those processed carbohydrates digest fast, which is fine mid-race but can leave you feeling low on energy well before the trail gets interesting.

When scanning labels, look for ingredients that could exist in your own kitchen. That’s a good sign you’re on the right track.

On the Trail: Quick Energy Without the Crash

Once you’re moving, your nutritional needs shift. Sustained aerobic effort, especially in heat, altitude, or uneven terrain, draws steadily on your glycogen stores. The goal mid-hike is to replenish without overwhelming your digestive system.

On longer hikes (over two hours), aim to eat a small snack every 45 to 60 minutes. Prioritize natural carbohydrates over protein during activity. High protein intake during moderate to intense exertion can compete with performance, so save the protein for recovery.

Good mid-hike food options:

Energy bars for hiking still earn their place here. The best ones are lighter, higher in natural carbohydrates, and built around real ingredients like dates, dried fruit, and nut butter. They travel well, survive heat and compression in a pack, and require no utensils.

ILA bars are formulated with exactly this in mind, with peanut butter, date paste, hemp seeds, and pea protein, because real food is often easier for many people to tolerate mile after mile.

Medjool dates are nature’s energy gel. A couple of dates deliver fast-acting glucose and natural fiber, with no wrapper guilt.

Trail mix with dried fruit and nuts is a classic for a reason. Nuts provide fat for sustained energy, while dried mango, raisins, or cranberries offer quick carbohydrates. Watch added sugar on commercial blends.

Banana or orange slices are easy to pack for shorter hikes, hydrating, and easy on the stomach.

Rice cakes with nut butter packets are lightweight, easily digestible, and surprisingly packable.

Jerky, in small amounts, is a good source of sodium to replace sweat losses, though keep portions modest since high protein mid-hike can slow digestion.

What to avoid mid-trail: snacks loaded with sugar alcohols. Watch for sorbitol, xylitol, or maltitol on labels. Research shows these compounds are poorly absorbed in the gut and can cause significant GI distress, including bloating and diarrhea, especially during exertion. Clean ingredient snacks with minimal processing are often gentler on the gut when your body is already working hard.

After the Hike: Recovery Starts Sooner Than You Think

The recovery window after a hike is real. Within 30 to 45 minutes of finishing, your muscles are primed to absorb nutrients most efficiently. This is when protein takes center stage. It supports muscle repair and can help reduce next-day soreness. Pairing protein with carbohydrates at this stage helps shuttle amino acids into muscles faster and accelerates glycogen restoration.

Good post-hike food options:

Chocolate milk is genuinely one of the most research-supported recovery foods, with a near-ideal carbohydrate-to-protein ratio and natural electrolytes.

Eggs and whole grain toast are a recovery classic. Eggs deliver all essential amino acids, and the toast replenishes glycogen. Add half an avocado for anti-inflammatory fats.

Greek yogurt with honey and fruit is quick to prepare, easy to eat when you’re tired, and well-balanced across all three macronutrients.

Smoothie with banana, nut butter, and protein is a great option if solid food doesn’t appeal post-hike. Blend in a handful of spinach for added nutrients.

Whole food energy bars make a practical bridge snack when you’re still in the parking lot or on the shuttle home and a full meal is 30 or more minutes away. Look for bars with 8 to 12 grams of protein from real sources, like nuts, seeds, and clean plant proteins, rather than isolates or concentrates stripped of their natural co-factors. ILA bars fit that bill, making them a clean, convenient option to support your post-hike routine.

Hydration matters just as much as food here. Pair your post-hike snack with water or an electrolyte drink, especially after a long or hot outing, to replace sodium, potassium, and magnesium lost through sweat.

The Bigger Picture: Why Ingredient Quality Matters on the Trail

There’s a reason the clean ingredient snacks conversation has moved beyond fitness circles into the mainstream. People are paying attention to what they put in their bodies, and the trail is no place for ingredients you can’t pronounce.

Whole food nutrition at every stage of a hike, before, during, and after, supports performance and recovery in ways synthetic formulas can’t replicate. The fiber, nutrients, and natural building blocks in real food work together in ways isolated ingredients can’t fully replace. And when you’re deep in the backcountry, far from the nearest grocery store, what you packed is all you’ve got.

Energy bars for hiking earn their spot in the pack because they’re convenient, portable, and shelf-stable, but the best ones aren’t a compromise. They’re real food in a compact form, built on whole ingredients with nothing hidden.

References

1. Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., … Kreider, R. B. (2017). International Society of Sports Nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition, 14, 33. https://doi.org/10.1186/s12970-017-0189-4
2. Ormsbee, M. J., Bach, C. W., & Baur, D. A. (2014). Pre-exercise nutrition: The role of macronutrients, modified starches and supplements on metabolism and endurance performance. Nutrients, 6(5), 1782–1808. https://doi.org/10.3390/nu6051782
3. Ivy, J. L. (1998). Glycogen resynthesis after exercise: Effect of carbohydrate intake. International Journal of Sports Medicine, 19(S2), S142–S145. https://doi.org/10.1055/s-2007-971981
4. Alghannam, A. F., Gonzalez, J. T., & Betts, J. A. (2018). Restoration of muscle glycogen and functional capacity: Role of post-exercise carbohydrate and protein co-ingestion. Nutrients, 10(2), 253. https://doi.org/10.3390/nu10020253
5. Zhao, Y., et al. (2025). An investigation into how the timing of nutritional supplements affects the recovery from post-exercise fatigue: A systematic review and meta-analysis. Frontiers in Nutrition, 12. https://doi.org/10.3389/fnut.2025.1567438
6. Mäkinen, K. K. (2016). Gastrointestinal disturbances associated with the consumption of sugar alcohols with special consideration of xylitol: Scientific review and instructions for dentists and other health-care professionals. International Journal of Dentistry, 2016, 5967907. https://doi.org/10.1155/2016/5967907
7. Vlachos, D., et al. (2024). Safety of sugar alcohols on human health: A review. International Journal of Food Science and Technology, 61(1). https://doi.org/10.1093/ijfood/vvag012
8. Churchward-Venne, T. A., Breen, L., & Phillips, S. M. (2018). Achieving optimal post-exercise muscle protein remodeling in physically active adults through whole food consumption. Nutrients, 10(2), 224. https://doi.org/10.3390/nu10020224

Understanding Adaptive Energy+™

While adaptogens all share a few unifying qualities, each one shines in its own unique way. For example, Rhodiola, the robust succulent that weathers the harsh cold of Siberia, helps the body rise above the low energy blues, while Reishi, aka “the Mushroom of Immortality”, was once reserved for royalty given its youth-boosting properties. Adaptogens have stood the test of time because they provide energy in a world that demands so much from us, but let’s unpack the special type of energy these special plants & mushrooms provide.

Most people think of energy in terms of stimulants like caffeine, but adaptogens do things a little differently. Instead of providing a short-term jolt, adaptogens build up your Adaptive Energy+™ reserve—our way of describing that steady, balanced state that allows you to handle life’s ups and downs without getting depleted. Habits that support adaptive energy — like routinely taking adaptogens, going to bed early, and staying nourished- support your body’s normal response to daily stress so that you can feel more confident and capable.

If you’re ready to start building up your Adaptive Energy+™ reserve, let us introduce you to some of our tried-and-true favorites: Ashwagandha (Withania somnifera), Reishi (Ganoderma lucidum), American Ginseng (Panax quinquefolius), and Shatavari (Asparagus racemosus). Each of these adaptogens for energy brings something different to the table, and we’ll walk you through why each one earned a spot on our list.

We’ve organized each herbal profile using the traditional materia medica format- think of this like a plant’s resume, covering all of its most notable attributes.

Ginseng (Panax spp.)

Scientific Name/s: Panax ginseng (Asian Ginseng), Panax quinquefolius (American Ginseng)
Family: Araliaceae
Taste/Energetics: Hot to cooling (depending on species), bitter, sweet, moistening
Parts Used: Dried root

Ginseng is one of the most well-known adaptogens associated with energy, often called the King of Herbs in Traditional Chinese Medicine. Its name roughly translates to “man essence,” reflecting how long it’s been used in traditional practice to support vitality.

There are two main types of Ginseng: Asian and American. Asian Ginseng tends to run warmer and be more stimulating. As a result, it may be too much for people sensitive to stimulation. American Ginseng has a cooler, more restorative quality, and Native Americans and eclectic herbalists used it to support stamina and endurance.

Both varieties of Ginseng boost adaptive energy and impart the clarity and drive needed to get through demanding days. Ginseng is best taken as part of a larger herbal blend, ideally with guidance from a skilled herbalist. (This is part of why we love formulating bars. You get the ability to include multiple herbs in a balanced format without relying on any single one!)

Ashwagandha (Withania somnifera)

Scientific Name: Withania somnifera
Family: Solanaceae
Taste/Energetics: Bitter, pungent, warm, dry
Parts Used: Dried root

Ashwagandha is a small shrub in the nightshade family (the same fam that gives us tomatoes, peppers, and potatoes!) that thrives in warm climates of India, Africa, and the Mediterranean. This pungent root has been a staple of Ayurveda, the traditional healing system of India, for thousands of years (fun fact: Ayurveda is Sanskrit for “science of life”). Ashwagandha’s name loosely translates to “sweat of the stallion”- a nod to its earthy scent and traditional ties to strength, stamina, and virility. In the Ayurvedic tradition, it’s considered a rasayana, or anything believed to support longevity, mental clarity, and resilience.

Like many adaptogens, Ashwagandha is described as having a balancing effect, helping the body find steadiness and ease and conserving energy in the process. Because of this, incorporating Ashwagandha into your daily routine can look different from person to person—some people add it to a morning routine while others prefer it at night.

Like other roots that literally mine the soil, Ashwagandha naturally contains many minerals like iron- perhaps another reason it is such a fortifying plant companion! Herbalist Donny Yance is known for recommending Ashwagandha as part of a daily adaptogen routine, and it’s one of our favorites too.

Reishi (Ganoderma lucidum)

Family: Ganodermataceae
Taste/Energetics: Sweet, bitter, pungent, warm
Parts Used: Fruiting body (mushroom) and mycelium (roots)

Species of Ganoderma mushrooms grow in many parts of the world, but it’s Ganoderma lucidum that is prized in Traditional Chinese Medicine as the “Mushroom of Immortality.” Reishi was once reserved for nobility and the wealthy elite because of its youth-boosting, fortifying properties. It was also associated with supporting one’s Shen, roughly translated as spirit, to provide a sense of calm, grounded presence. Luckily for us, Reishi is widely available today and is gentle enough for anyone to use, from young to old and weak to strong. Like other adaptogens, Reishi is best taken regularly rather than as a one-time or short-term fix.

By supporting a calm spirit and youthful heart, Reishi may help people feel less fragile and more proficient through busy or stressful seasons of life.

Shatavari (Asparagus racemosus)

Scientific Name: Asparagus racemosus
Family: Liliaceae
Taste/Energetics: Sweet, bitter, cooling, moistening
Parts Used: Root

Like Ashwagandha, Shatavari root is a prized rasayana in Ayurvedic tradition. Its name loosely translates to “she who has a hundred husbands,” or “a hundred roots,” in reference to its traditional association with fertility and its naturally thick, branching root system.

Shatavari has a soothing, moistening quality and is often associated with nourishing tissues that feel dry or depleted. Think of it like turning a dry, parched landscape into something lush and thriving. That’s the kind of energy Shatavari is associated with: not a jolt, but a deeper kind of replenishment. In herbal practice, herbs used to support fertility are often understood to replenish the body’s energy reserves in deep and meaningful ways (think of all the energy it takes to build another life!).

Each of these adaptogens for energy brings something different to the table. Unlike caffeine, which can give you a quick lift followed by a crash, adaptogens are used to support energy in a steadier, more sustainable ways when used as part of one’s daily routine. That’s part of why we’ve included Reishi and Ashwagandha in our bars. Taken consistently and in modest amounts, they’re designed to fit into everyday life as a gentle, food-first way to enjoy adaptogens. Explore the bars and see how they fit into your routine—one ILA bar at a time.

Adaptogens Defined

Adaptogens are botanicals with a history of traditional use in wellness practices. Today, they’re commonly included in foods and beverages as part of routines that support everyday well-being, including the body’s normal response to occasional stress. Individual responses vary; if you’re pregnant or nursing, have a medical condition, or take medications, check with a qualified health professional before adding new botanicals to your routine.

Research on these adaptogenic ingredients continue to evolve, especially when we zoom all the way in to the cellular level.

Cells: Our Microscopic Masterpieces

Here’s something exciting: adaptogen science is beginning to explore how adaptogens may interact with the body at the cellular level. Cells are the most basic building blocks of life. They contain all of our DNA, the instructions of life itself, make energy thanks to mitochondria, and assemble into systems that keep our bodies organized and thriving. Life simply wouldn’t exist without these remarkable building blocks.

Molecular Chaperones are Mini Superheroes

Molecular chaperones help cells run smoothly. These helpful compounds assist in folding newly made proteins, which are complex 3D shapes folded into intricate, specific patterns, and help prevent the buildup of misfolded protein structures (Hartl, 1996).

Misfolded proteins can occur naturally from time to time, but they show up more often when we’re exposed to environmental stressors in our air, food, or water, as well as general life stress. Having well-functioning molecular chaperones means small protein issues get caught and corrected before they build up.

One well-studied group of molecular chaperones are heat shock proteins (Hsp) and cold shock proteins. These play a key role in how the body manages stress. Some research suggests adaptogens may help support the function of these molecular chaperones, which are traditionally associated with helping cells respond to stress (Winston & Maimes, 2007).

A growing body of research points to one of these molecular chaperones in particular: heat shock protein 70 and 72 (Hsp70 & Hsp72). In animal studies, adaptogens have been associated with increased levels of Hsp72, which is tied to the body’s natural stress-response system.

Adaptogens are traditionally understood to help support the body as it handles stress more gracefully over time. Some researchers describe this as a kind of gentle training effect: a small, controlled signal that may help the body respond better to bigger stressors later. Much of this is tied to the hypothalamic-pituitary-adrenal (HPA) axis, a central system that connects the nervous, immune, endocrine, and cardiovascular systems (Panossian & Wikman, 2010; Such et al., 2026).

More Exceptional Cellular Support: FOXO, NO, & NPY

Adaptogens also may influence other molecules involved in the body’s stress response, including a protein called FOXO, a signaling molecule called nitric oxide (NO), and a brain chemical called neuropeptide Y (NPY).

FOXO: traditionally associated with cellular health and longevity.

Nitric oxide (NO): traditionally associated with a calmer, more balanced stress response

Neuropeptide Y (NPY): a calming brain chemical traditionally associated with feelings of calm and balanced blood sugar.

Some research also points to antioxidant effects as part of broader adaptogen nutrition, helping support the tiny energy centers inside our cells, called mitochondria, in the face of stress-related wear and tear.

Putting It All Together

As research continues to grow, we’re learning that adaptogens’ influence may go far beyond simple stress relief. Their effects may reach into each individual cell, supporting the body’s natural ability to stay steady in the face of stress.

REFERENCES

Hartl, F. U. (1996). Molecular chaperones in cellular protein folding. Nature, 381(6583), 571–580.

Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress-protective activity. Pharmaceuticals, 3(1), 188–224.

Such, S., Puchalski, C., Kogut, Ł., & Zaguła, G. (2026). System-Level, Molecular and Cellular Mechanisms of Selected Plant Adaptogens—A Review. Nutrients, 18(6), 931.

Winston, D., & Maimes, S. (2007). Adaptogens: Herbs for Strength, Stamina, and Stress Relief. Healing Arts Press.

Adaptogens are like personal trainers for your cells.

If you’ve ever wondered what adaptogens are and how they actually work, you’re in good company. Whether you look at modern research or centuries-old herbal traditions, it’s clear adaptogens are widely used botanicals that many people associate with meaningful benefits. Understanding how these herbs are thought to interact with the body can make your experience with them more rewarding. So let’s start with a helpful metaphor: adaptogens are like personal trainers for your cells.

Think of it this way: you don’t get more fit by going to the gym once a month. It’s the daily commitment that builds strength and stamina over time. Adaptogens are often used as part of a routine in a similar spirit. They’re traditionally used to support the body’s regulatory systems as they handle daily stress, and herbalists have long used them to promote a sense of calm and clarity over time. Just like a coach cheering you on to go a bit harder or stay steady, adaptogens are often described as supporting your body’s own ability to stay balanced.

A Brief History of Adaptogens: Traditional Tonics, Now Studied by Modern Science

Adaptogens may be trending in modern wellness, but their story begins long before the term itself existed. The first people who used these plants didn’t call them “adaptogens.” Instead, through close observation of the natural world, they identified certain plants and mushrooms that were traditionally used to support strength, stamina, and resilience. From Siberia to China to India, traditional cultures were already tapping into these natural adaptogens as part of broader wellness practices.

Fast forward to 1940, when Russian scientists began a new chapter in adaptogen science, setting out to identify natural compounds that could support performance, focus, and endurance in athletes, military personnel, and other high-performing individuals. Adaptogens became an area of interest. Since then, numerous studies have explored these plants and mushrooms.

What Are Adaptogens?

Adaptogens are botanicals with a history of traditional use in wellness practices. Today, they’re commonly included in foods and beverages as part of routines that support everyday well-being, including the body’s normal response to occasional stress. Individual responses vary. If you’re pregnant or nursing, have a medical condition, or take medications, check with a qualified health professional before adding new botanicals to your routine.

What makes adaptogens especially interesting is how they work—and there’s still a lot researchers are learning. The same herb may feel calming to some people and more energizing to others. That may relate to their complex biochemistry and how they interact with the body’s own systems.

It’s also worth noting that while adaptogens share some common ground, each one has its own personality. Different adaptogens have different strengths, and experiences can vary from person to person.

For simplicity, we use the word “herbs” broadly here to include natural adaptogens found in plants, mushrooms, and other botanicals used in herbal practice.

How Adaptogens Work: Beyond Stress Response

Adaptogens are often associated with the body’s stress systems, particularly the stress-response pathways that run from the brain to the adrenal glands. Some research suggests their effects may extend beyond stress-response pathways, potentially including areas related to cellular signaling.

One area of interest is their relationship to the body’s natural quality-control proteins, sometimes called molecular chaperones. Think of these proteins as quality-control inspectors. They help make sure other proteins are built correctly, and step in to help manage proteins that aren’t.

Cellular Defense and Stress Modulation

Adaptogens are also being studied in connection with a few key players involved in the body’s stress response, including:

• FOXO proteins: often discussed in research related to cellular regulation and the body’s response to stress.
• Nitric oxide (NO): a signaling molecule that plays a role in many normal body processes.
• Neuropeptide Y: a brain chemical involved in stress response and appetite regulation.

Taken together, these areas of study may help explain why adaptogens are commonly used in wellness routines that emphasize stress resilience and overall balance.

What the Research Says

Scientific interest in adaptogen benefits has been growing for decades. In 1980, researchers Brekhman and Dardymov described adaptogens as substances that were traditionally understood to support the body’s resistance to physical, chemical, and biological stress. This broadened the conversation beyond simple “stress relief” and highlighted a traditional view of overall resilience.

While modern research continues to explore how adaptogens work, the existing evidence and traditional herbal practices both suggest that adaptogens have long been used to support the body’s ability to adapt in the face of stress.

A Balanced Perspective

Despite their promise, adaptogens aren’t a cure-all. Experiences can vary depending on the individual, the specific herb, and the context in which they’re used. They’re best understood as supportive tools—part of a bigger picture that includes good nutrition, sleep, and lifestyle habits. What makes adaptogens compelling is their dual story: rooted in tradition and increasingly explored by modern science.

Are you tired, stretched thin, and reaching for another cup of coffee?

You’re not alone. Many of us move through busy days feeling like we’re just trying to keep up—counting down to the weekend and hoping to feel more like ourselves again afterward.

That’s one reason interest in adaptogens has grown. Adaptogens are a category of herbs and mushrooms that have a long history of traditional use in wellness practices around the world. Today, many people include them in routines designed to support balance, resilience, and overall well-being—especially during seasons of everyday stress.

While the term “adaptogen” is relatively modern, the cultural knowledge around many of these plants stretches back generations. Across different regions—often with little contact between them—people turned to similar types of botanicals as part of daily life.

Modern life can feel intense... so routines matter.

Stress isn’t inherently “bad.” It’s part of being human. But when life feels nonstop, it can be harder to make space for the basics that help us feel steady: consistent sleep, movement, time outdoors, and supportive connection.

Many people notice that when they’re under pressure for long stretches, it can show up as feeling more run down than usual—like low motivation, less patience, or trouble winding down at night. That’s where simple, supportive routines can help.

So, what is an adaptogen?

In today’s wellness world, “adaptogen” is often used to describe botanicals that are traditionally used in ways that align with daily support—not quick fixes.

A few themes you’ll commonly hear around adaptogens include:

• Consistency over intensity: Many people think of adaptogens as something you use gently over time, rather than for an immediate “boost.”
• Whole-person routines: Adaptogens are often discussed alongside foundational habits—sleep, nourishment, and stress-management practices.
• Personal fit matters: Different plants have different traditional uses, and what feels supportive can vary from person to person.

Important note: Individual responses can vary. If you’re pregnant or nursing, have a medical condition, or take medications, check with a qualified healthcare professional before adding new botanicals to your routine.

Timeless Tonics: Tradition Across Cultures

Adaptogens have been used for thousands of years, many ancient peoples from various parts of the world – Siberia, India, China, and North America among them - named them “longevity tonics”.

What’s especially remarkable is that many of these plants, despite growing on different continents, between cultures that shared zero contact, come from the same plant families.

For example, Eleuthero (used in Siberia) and American Ginseng (used North America), and Asian Ginseng (used in parts of Asia) are all different species of the Araliacea family.

These early healers and herbalists arrived at the same wisdom independently, simply through generations of careful observation and practice.

It’s taken millennia for modern research to finally catch up to old tradition.

Let’s take a closer look at the plants themselves

Not all adaptogens are the same, and not everyone responds to them the same way. If you’re exploring adaptogens, it can help to think in terms of:

• your goals (e.g., staying steady during busy weeks),
• your routine (what you’ll actually stick with),
• and your personal sensitivities.

Here are a few well-known adaptogens and how they’re commonly discussed in traditional and modern wellness contexts.

Ashwagandha (Withania somnifera)

Background: Ashwagandha has a long history of traditional use, especially in Ayurveda, where it is often included in routines centered on restoration and overall vitality.

How it’s commonly used today: Many people choose ashwagandha as part of an evening or wind-down routine, especially when they want to support a calm, grounded feeling.

Cordyceps (Cordyceps militaris)

Background: Cordyceps has been used traditionally in Asian wellness practices. Historically it was rare, and today it’s more commonly cultivated.

How it’s commonly used today: Cordyceps is often included in routines aimed at supporting energy and stamina, especially for people who feel taxed by busy schedules.

Eleuthero (Eleutherococcus senticosus)

Background: Sometimes called Siberian ginseng (though it’s not true ginseng), eleuthero has a long history of use in parts of Northeast Asia.

How it’s commonly used today: People often look to eleuthero when they want to support steadiness and resilience during demanding periods—whether that’s long workdays, travel, or busy seasons.

Reishi (Ganoderma lucidum spp.)

Background: Reishi has a long history of traditional use in East Asian wellness practices and is sometimes described in historical writings in ways that reflect its revered status.

How it’s commonly used today: Reishi is often used as a gentle, steady addition to routines focused on rest, balance, and overall well-being.

Shatavari (Asparagus racemosus)

Background: Shatavari is traditionally used in Ayurveda and is often described as a nourishing botanical in long-term wellness routines.

How it’s commonly used today: Many people think of shatavari as a nourishing, supportive herb—often included in broader routines that prioritize restoration and day-to-day balance.

Some of our favorite ways to include adaptogens

One reason adaptogens have become so popular is how easily they can fit into everyday life.

Many people prefer extracts for convenience and consistency. Extracts can be mixed into foods and beverages like:

• coffee or tea
• smoothies
• baked goods
• snack recipes

And yes—some people enjoy adaptogens in snack bars, which can be an easy way to bring botanicals into a routine you already have.

All this to say...

Adaptogens can be a thoughtful addition to a wellness routine—but they work best when you keep the basics at the center: sleep, nourishing meals, movement, and real downtime.

If you’re curious, start simple, pay attention to how you feel, and think of adaptogens as one small piece of a bigger picture—supporting the kind of steady, resilient life you’re building.

Sneaking herbs into my everyday routine is second nature by now, but this wasn’t always the case. Before, I took my herbs as teas, tinctures or capsules- which of course I still love- but now I’m all about finding fun ways to enhance my snacks, meals, and beverages with a little herbal touch.

I remember the first time I was inspired to get creative with consuming herbs. It was during herb school (which I highly recommend) and one of my teachers shared how she would get her kids to take more herbs by stealthily hiding them in delicious foods. She would mix Turmeric and Cinnamon into peanut butter with maple syrup and vanilla, add Rose hips to her homemade fruit gummies, and squirt Milky oats glycerite into smoothies and popsicles. Genius! Once you start scheming ways to take more herbs, it’s hard to stop!

For day-to-day consumption, some of the best herbs to sneak into your routine are nutritive tonics, adaptogens, and digestives. All of these herbs can be consumed regularly by the general population and overtime, have far-reaching benefits. Nutritive tonics are nutritious herbs that rebuild depleted tissues. Adaptogens help your body handle stress better, and digestives support smooth and efficient digestion.

Below are some of my favorite recipes for incorporating these incredible botanicals into your life.

Adaptogenic Recipes

Maca Latte - featuring Maca, Reishi, Cacao, & Cardamom

Ingredients:

• 1/2 tsp Maca root powder
• 1 tsp Reishi mushroom extract* powder
• 1 tsp raw Cacao powder
• 1 tsp vanilla extract
• 2 tsp maple syrup
• 1 scoop grass-fed collagen
• 1 cup milk of choice (macadamia nut, whole dairy milk, and oat milk work great!)

Add everything to a mason jar, cover with a lid, and shake well. This helps remove any clumps. Add the shaken mixture to a small saucepan and put on medium heat, heating just until warmed through. Add to a mug and use a hand-held frother to add some extra frothiness. Top with a sprinkle of Cinnamon and Cacao. Hint: Pair with a chocolate ILA bar for the ultimate snack.

*It’s very important to use an extracted Reishi mushroom - this differs from the raw dried powder which needs to be boiled for several hours to extract the beneficial compounds (known as active constituents).

Ying Yang Fatballs - featuring Ashwagandha & Shatavari

This recipe’s namesake comes from the balancing energetics of the more yin (cooling & moist) Shatavari with yang Ashwagandha (hot & drying).

Ingredients:

• 1/2 c coconut oil, melted
• 1/3 c grass-fed butter (can omit if vegan)
• 1/2 c cashew butter
• 10 medjool dates (pitted)
• 1 1/2 tsp Cardamom powder or 10 green cardamom pods, smashed
• 3 tbsp tbsp Shatavari root powder
• 1 1/2 tbsp Ashwagandha root powder
• 1 tsp Vanilla extract
• 1 pinch sea salt
• 1/3 c dark chocolate chips (optional)
• 1/2 c coconut shreds (optional)
• 1/3 c dry roasted cashews, chopped (optional)

In a saucepan on medium low heat, warm the coconut oil, Ashwagandha, Shatavari, and Cardamom. Bring just to a slight simmer, stirring often, and let heat on low for about 10 minutes or until the mixture is fragrant (this a crucial step to fully decoct all the benefits from the adaptogens). Remove from heat and let cool slightly.

In a food processor or high-powered blender, add the dates, oil + herb mixture, cashew butter, vanilla, and sea salt and pulse until a homogeneous mixture is formed. You may need to stop several times to scrape down the sides. If it is too thick, add a splash of coconut milk or water. For the optional mix-ins: pulse a few times until mixed in but still chunky.

Transfer the mixture to a sealable container and refrigerate until cooled through completely (this makes it easier to form into balls). Once cooled, roll into 1" balls, coating in cacao powder or toasted coconut shreds for a decorative touch. Store in an airtight container. These will keep in the refrigerator for 2 weeks or in the freezer for 2 months+.

Brainfood Gummies - featuring Milky Oats & Lion’s Mane

Ingredients:

• 5 tbsp grass-fed gelatin powder (6 if you like them more firm)
• 1 c pomegranate juice
• 1 c white grape juice
• 2 tbsp Lion’s Mane extract (~14-18 g)
• 15 dropperfulls of Milky Oats glycerite
• 1/2 tbsp lemon or lime juice

In a small bowl, add the gelatin to ½ cup of the pomegranate juice and gently mix with a spoon. Let it sit for 5-10 minutes until the liquid absorbs and the mixture becomes gelatinous. Set aside.

Add the remaining juices and herbs to a saucepan and heat on low until homogenous and thoroughly warmed through. Add the bloomed gelatin and stir until fully dissolved. Remove from heat and add the lemon or lime juice.

If using a silicon gummy mold, carefully pour the gelatin mixture into each hole, or pour into a suitable rectangular glass pyrex. Leave to sit at room temperature for ~10 minutes and then transfer to the fridge, letting the gummies set for 2-3 hours or until firm.

Once set, slice with a butter knife (if using the pyrex) or pop them out of the silicon mold. Store in an airtight container and refrigerate for up to 1 month.

Using ILA Bars

If you are looking for fun ways to enjoy ILA bars, look no further! Below are a few tasty creations featuring our favorite herbal energy bars.

Peanut Butter Banana Breakfast Sammie

Ingredients:

• 1 peanut ILA bar
• 1/2 green-tipped banana, sliced into rounds
• 1 tbsp peanut butter
• 1 tbsp hemp seeds
• Dash Cinnamon powder

Layer the peanut butter and banana slices on top of the ILA bar. Sprinkle with hemp seeds and a dash of Cinnamon and enjoy!

Perfect Protein Parfait

Ingredients:

• 1 chocolate ILA bar, cut into 1/2 in chunks
• 1 scoop of your favorite protein powder (Vanilla grass-fed whey goes great here!)
• 1 cup greek yogurt
• A splash of your favorite milk
• 1/2 cup blackberries & raspberries, frozen or fresh
• 1/3 cup raw walnuts or pecans, roughly chopped
• A drizzle of honey or maple syrup

In a bowl, mix the protein powder into the yogurt. Use the milk to dilute to your liking. Add 2 tbsp to the bottom of a 1 cup mason jar. Top with a few pieces of ILA bar, a few berries, and a few nuts. Continue layering until you have filled the jar. Drizzle with honey and enjoy!

ILA Peanut Butter Cup

Ingredients:

• 1 peanut ILA bar, cut into thirds
• 3/4 cup dark chocolate chips, melted
• Flaky sea salt

Cut a piece of parchment paper to fit a small plate. Set aside. Using a double boiler, melt the chocolate chips until totally smooth and creamy. Carefully use your fingers or 2 spoons to totally coat each ILA bar chunk in the melted chocolate. Sprinkle with flakey sea salt. Place on the parchment paper plate and put into the freezer to set.

The Best Energy Bars for Athletes: What to Look for In a Performance Snack

Whether you're pushing through a long training run, clipping into your cycling shoes for a century ride, or strapping on a pack for a weekend in the backcountry, what you eat matters as much as how hard you train.

The snack bar market is crowded — but not all bars are created equally.

For athletes and active people who want real results, understanding what separates a genuinely performance-driven bar from a glorified candy bar is the first step toward fueling smarter.

The Best Energy Bars for Hiking — and Why the Right Fuel Changes Everything on the Trail

When it comes to sustained outdoor effort, few things derail a good hike faster than a mid-trail energy crash. The best energy bars for hiking are ones that deliver a steady, balanced release of energy rather than a quick sugar spike followed by a slump. That means looking for bars with a thoughtful ratio of complex carbohydrates, healthy fats, and adequate protein — not just ones that taste good at the trailhead.

For hiking, caloric density matters. You're often carrying everything on your back, so a bar that packs meaningful nutrition into a small, lightweight package earns its place in your kit.

Look for bars in the 200–300 calorie range that include whole food ingredients like oats, nuts, seeds, or dates. Sodium content is also worth paying attention to as even moderate hikes can lead to electrolyte loss through sweat, and a bar with a modest sodium profile helps replenish what you lose.

ILA Energy Bars are formulated with exactly this kind of outdoor effort in mind. Rather than relying on artificial fillers or excessive sweeteners, ILA bars are built around clean, functional ingredients that work with your body during sustained activity — so you stay fueled, not just full.

Energy Bars for Cycling and the Best Energy Bars for Runners — Meeting the Demands of High-Output Sport

Cycling and running place different but equally intense demands on the body. For cyclists logging big miles, carbohydrate availability is king — glycogen stores deplete quickly at sustained effort, and having fast-access carbs alongside slower-digesting complex carbs helps maintain output across hours in the saddle. Energy bars for cycling should be easy to eat on the go (no crumbling, no jaw-fatigue ingredients), digestible at intensity, and rich in carbohydrates without being overwhelmingly sweet.

Runners face a similar fueling challenge but with an added layer: the impact of running makes digestion during activity harder. The best energy bars for runners tend to be lower in fiber mid-run (to avoid GI distress), moderately high in carbohydrates, and easy on the stomach. Many runners use bars as pre-run fuel 60–90 minutes before a session rather than during, which opens up more flexibility in ingredient choices.

For both disciplines, timing and composition go hand in hand:

• Pre-workout (60–90 min out): A balanced bar with complex carbs, moderate protein, and low-fat works well for priming energy stores without sitting heavy.
• During effort (for long sessions 90+ min): Simpler carbs and minimal fat/fiber are easier to process. Look for bars with natural sugars from dates or honey alongside a light protein component.
• Post-workout recovery: Prioritize protein and carbohydrates together to support muscle repair and glycogen replenishment.

ILA Energy Bars are designed to fit cleanly across these windows. Their ingredient integrity — no artificial colors, no mystery fillers — means you can trust what's going into your body when performance is on the line. For cyclists and runners who take their nutrition seriously, that transparency matters.

Adaptogens for Endurance Athletes — The Next Frontier in Performance Nutrition

One of the most exciting developments in sports nutrition over the last several years is the growing body of research around adaptogens — a class of herbs and plant-based compounds that help the body manage physical and mental stress more efficiently. For endurance athletes, this is particularly relevant. Long training blocks, competition stress, and cumulative fatigue all take a toll not just on muscles, but on the nervous system, hormonal balance, and mental resilience.

Adaptogens work by modulating the body's stress response — helping regulate cortisol, support adrenal function, and improve the body's ability to adapt to and recover from physical load. Unlike stimulants, they don't create a spike-and-crash effect. Instead, they support a more balanced, sustainable state of energy and focus over time.

Some of the most well-studied adaptogens for endurance athletes include:

• Ashwagandha (Withania somnifera): Research has shown it can improve VO2 max, reduce exercise-induced muscle damage, and lower perceived exertion during training (Choudhary et al., 2015).
• Rhodiola Rosea: Particularly useful for combating mental fatigue and supporting performance under physical stress; studies suggest it can reduce time to exhaustion (De Bock et al., 2004).
• Eleuthero (Siberian Ginseng): Long used in endurance sport contexts, it supports cardiovascular efficiency and recovery from sustained effort.
• Cordyceps (a functional mushroom): Shown in several studies to improve oxygen utilization and aerobic capacity, making it particularly interesting for high-altitude hiking and long-distance running (Chen et al., 2010).

ILA Energy Bars incorporate adaptogenic ingredients as part of a broader commitment to functional, forward-thinking nutrition. Rather than treating a bar as just a calorie vehicle, ILA views it as an opportunity to support the athlete as a whole — body, mind, and recovery. In a market full of products that simply meet the minimum, that's a meaningful distinction.

For endurance athletes looking to close the gap between training and peak performance, adding adaptogens to your nutrition strategy — through a well-formulated bar you can take anywhere — is one of the most accessible and evidence-backed steps you can take.

The best energy bar for you is the one that matches your sport, your timing, and your body's needs — made from ingredients you can trust. Whether you're searching for the best energy bars for hiking, fueling up for a long ride, dialing in your pre-race nutrition as a runner, or exploring the performance benefits of adaptogens, ILA Energy Bars are built to meet you where you are.

Clean ingredients. Functional formulas. Real performance support.

References

1. Choudhary, B., Shetty, A., & Langade, D. G. (2015). Efficacy of Ashwagandha (*Withania somnifera*) in improving cardiorespiratory endurance in healthy athletic adults. *Ayu, 36*(1), 63–68. https://doi.org/10.4103/0974-8520.169002
2. De Bock, K., Eijnde, B. O., Ramaekers, M., & Hespel, P. (2004). Acute Rhodiola rosea intake can improve endurance exercise performance. *International Journal of Sport Nutrition and Exercise Metabolism, 14*(3), 298–307. https://doi.org/10.1123/ijsnem.14.3.298
3. Chen, S., Li, Z., Krochmal, R., Abrazado, M., Kim, W., & Cooper, C. B. (2010). Effect of Cs-4 (*Cordyceps sinensis*) on exercise performance in healthy older subjects. *Journal of Alternative and Complementary Medicine, 16*(5), 585–590. https://doi.org/10.1089/acm.2009.0226
4. Burke, L. M., Hawley, J. A., Wong, S. H. S., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. *Journal of Sports Sciences, 29*(Sup1), S17–S27. https://doi.org/10.1080/02640414.2011.585473
5. Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: Protein and exercise. *Journal of the International Society of Sports Nutrition, 14*, 20. https://doi.org/10.1186/s12970-017-0177-8
6. Ivy, J. L. (2004). Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. *Journal of Sports Science & Medicine, 3*(3), 131–138.

Modern life runs on stimulation. Coffee in the morning. Energy drinks in the afternoon. Something sweet when the crash hits. Yet despite all these quick fixes, many people still feel exhausted, overwhelmed, and prone to burnout.

If energy is everywhere, why do we feel so depleted and prone to illness? The answer may lie in something deeper than calories or caffeine. The answer may be found in our body’s ability to adapt to stress.

Every day, your body faces dozens of stressors: mental pressure at work, environmental toxins, lack of sleep, emotional strain, intense physical activity, and the list goes on and on. To stay healthy, your body must constantly adapt and rebalance itself.

Adaptive energy is a concept found in ancient healing traditions around the world. It is often defined as one’s innate life force — prana in Ayurveda or Qi in Traditional Chinese Medicine. In modern stress theory, it’s more closely defined as our “ability to resist stress,” whatever the stressor might be, including environmental, emotional, or physical pressures.

When we have adequate adaptive energy, the body remains balanced and resilient despite the many demands of a dynamic world. Adaptive energy allows us to stay calm in moments of crisis and respond rather than react. Instead of the rollercoaster whiplash of overreaction followed by recovery, life begins to feel more like a gentle stroll along a hillside. The energy we once spent on constant reaction can instead be redirected toward rebuilding and restoring the body, mind, and spirit.

Adaptive energy is vitality and we can choose to nourish or deplete it.

Much like a trust fund we inherit, we are each born with our own unique reserve of adaptive energy. However, we are also responsible for how we manage it— whether we choose to preserve it or spend it carelessly.

We protect and nourish our adaptive energy reserve by eating a wholesome diet, practicing healthy lifestyle habits, and incorporating adaptogens into our daily routines. We deplete it by doing the opposite: living with chronic stress, maintaining poor habits, and consuming a nutrient-deficient diet.

Blood Sugar Balance

When cortisol, the body’s primary stress hormone, is released it signals the liver to dump glucose into the bloodstream. In an emergency situation, this is very helpful, it gives our bodies the quick fuel needed to run from danger.

However, when the body is locked in a chronic stress state cortisol stays elevated. When this happens, the glucose isn’t being used by our muscles and has nowhere to go so our blood sugar spikes.

Over time, the cells become less responsive to insulin, the hormone that clears glucose from the blood. Chronically high cortisol damages mitochondria, the powerhouse of the cell, which leads anywhere from energy crashes to more serious metabolic issues.

Adaptogens help interrupt this cycle by calming elevated stress hormones and thus easing the hormonal pressure that drives blood sugar irregularities. Neuropeptide Y, a calming neurotransmitter that adaptogens support, plays a role here too. Among its many stress-mediating effects, it has been shown to help lower elevated blood sugar.

Adaptogens also support a cohesive parasympathetic and sympathetic nervous system. The parasympathetic state, the body's rest-and-digest mode, is where healthy digestion and metabolic function actually occur; when we are stuck in sympathetic overdrive, the body cannot properly break down food or regulate energy from it.

Supporting a well-functioning nervous system through adaptogenic herbs, alongside the healthy habits mentioned above, creates the internal conditions where blood sugar regulation can stabilize naturally, rather than constantly reacting to a stress-driven hormonal environment.

How Adaptogens Contribute to Adaptive Energy

Adaptogens act as personal trainers to the networks connecting your brain and body, specifically your HPA axis. They gradually build their capacity to handle stress rather than exhausting it while constantly playing catch up to an over-stimulated stress response.

At the cellular level, they support molecular chaperones, proteins that ensure other proteins fold correctly and function properly. These amazing proteins keep your cells performing at their best even under pressure.

Adaptogens also contain anti-inflammatory phytonutrients that help eliminate toxins and metabolites. All of which is very important for Adaptive Energy.

From a Traditional Chinese Medicine perspective, adaptogens are one of the only things, alongside sleep and nourishing food, that can actually build Jing — your body's deep energy reserves — rather than simply spending them.

Because this cellular training doesn’t carry a long lasting memory on its own, daily use is what creates the compounding effect: a stress response system that grows steadily more resilient, efficient, and capable over time.

ILA Bars

We wanted to create a tasty package for our daily adaptogens, and so ILA bars were born. Developed by herbalists with a well balanced formula that doesn’t only give you adaptogens but other supportive herbs alongside clean ingredients - that are exceptionally delicious too! We like to incorporate adaptogens in many different foods and drinks throughout the way, and the bars are perfect for on the go.

Did you know that 75-90% of doctor’s visits are due to stress-related issues, or that stress is a major player in 5 of the 6 leading causes of death (heart disease, cancer, stroke, lower respiratory disease, and accidents)? How about 80% of patients report uncommon/extreme emotional stress before the onset of disease?^1,2

Adaptogens are part of the answer to living a long, vital life. What makes them unique is their ability to directly support our adaptive energy reserves, improving our resilience and our capacity to handle whatever life throws our way. Many modern energy fixes, like caffeine and processed sugar, fall short because they don’t truly support our adaptive energy. While they may give an initial burst of energy, over time they can actually deplete our reserves and create dependence. Adaptogens offer a different approach.

By nourishing the systems that regulate our stress response, adaptogens can have a strengthening effect throughout the body when used appropriately. While each adaptogen is unique with its own taste, energetics, and organ affinities, they all share the ability to support adaptive energy so we can live more robust, resilient and vital lives.

References

¹American Psychological Association 1997. How does stress affect us? APA HelpCenter. Available from: http://www.helping.apa.org/work/stress2.html [Last retrived on 2003 Jab 07].

²Rao, T. S., & Indla, V. (2010). Work, family or personal life: Why not all three?. Indian journal of psychiatry, 52(4), 295-297.

Living the herby life goes far beyond simply consuming herbs. There’s something inherent to the nature of working with herbs that catapults one into a very positive place, receptive to healing and growth.

We’ve seen this take place time and time again! It comes down to what herbalism at its core means: an openness to learn from Nature’s wisdom and to see your body as a wise and wonderful piece of Creation!

Below we’ve laid out some of our essential herby life hacks. These good habits have helped us reconnect to ourselves, our community, and the natural world. In doing so, they’ve provided us lasting energy and balanced health in a sometimes crazy stressful world! But first, let’s cover the 5 pillars of herbalism and what they mean!

The 5 Pillars of Herbalism

1. EXPANSION - having an expansive mind, being open to both learning and unlearning with non-judgement
2. APPRECIATION - living with a heart full of gratitude for life and all its stages
3. RECONNECTION - fostering a restored connection of body - mind - spirit - planet
4. PROGRESSION - trusting that small, consistent steps in the right direction and carried out over time yield massive results
5. COMPASSION - showing kindness to others and considering the wellbeing of self, community, and planet with choices, large and small

The 5 Pillars Explained

Expansion / Open Mind Perspective

Living an herby life isn’t just about putting herbs into your coffee or energy bar- although we highly recommend it! It’s about seeing that cup of coffee as more than just your ordinary pick-me-up, but as an extraordinary gift from the earth.

Take a moment to think about coffee. Here’s a plant that: humans have been in relationship with for 1000s of years; is filled with complex chemicals that serve to light up your nervous system, provides drive and joy; connects us with others; and is a ritual you can count on every day even though it may come from 1000s of miles away.

That’s the herby life... shifting your perspective to see food and drink as more than mere calories but as opportunities to daily witness the magic of our fertile earth and the relationship we’ve formed with plants over time.

Every day, we can choose to consume things that shift us to a higher state of being. In the hustle and bustle of life, it’s easy to forget that everything we consume becomes a part of us, forming us from the inside out. We live in an edible and incredible world and we inhabit adaptable and amazing bodies. When you begin to see life this way, gratitude is inevitable and reasons to feel joy exponentially expand.

THE THINGS THAT YOU PUT IN YOUR BODY BECOME YOU.

Appreciation

Sounds cliche, but it’s true - having an attitude of gratitude elevates every experience from mundane to extraordinary. When appreciation proceeds all you do, it’s hard to be in a grumpy mood. Even in the darkest of times, there’s always something to be thankful for. It’s a practice, but one worth staying committed to.

Reconnection

We all crave connection, but the cool thing is that it begins inside of you. When you slow down and reconnect back to your body, you begin to see how certain foods or habits actually hurt your vitality. You remember how much we need good food and a healthy earth to foster healthy, strong bodies. We are a microcosm of the macrocosm. Herbs are here to show us that health surrounds us and comes from the ground up.

Look at some of the most useful and popular herbs - Dandelion, Milk Thistle, Turmeric, Ashwagandha - these plants grow like weeds and can be produced in abundance enough for everyone to have their fair share.

Progression

We believe that tiny manageable tweaks carried out consistently over time yield MASSIVE results... and the cool thing is that this is how adaptogens work best: when taken regularly over time (just like any good habit).

Living the herby life is about getting more out of life by doing a little. It’s easy and approachable, and it’s effective. Progress over perfection! Anyone can wildly transform their life, so long as they start small and stay consistent.

Consideration

With life moving so fast, and with so much information bombarding us from all sides at all times, it’s too easy to be reactive rather than responsive. It’s the norm to make decisions without considering how those choices affect the people, community, and planet at large. Oftentimes, we don’t have to deal with the consequences of our choices.

None of us are perfect, but we are all capable of having grace with ourselves and the process of growth and evolution. What a world we’d live in if we were able to see each other as real humans with real struggles before passing judgement- to genuinely want and hope the best for each other! Because the truth is, when you help others, you help yourself. Considering the implications of the choices we make - the food we buy, the content we consume or the comments we make - is a holy practice that brings us closer to our optimal selves.

Tips for More Vibrant Health & Lasting Energy

Listen to your body.

Do you regularly consume foods and drinks that upset your tummy? Have you noticed certain things make you jittery or sleepy? Do you eat because you’re hungry or bored? Our body is trying to talk to us all the time, but we rarely stop to listen. Take time to observe how your body responds to certain foods, drinks, people, and environments. Opening your mind to see your body has a language all its own is the bedrock of living an embodied life and expansion.

Cultivate a gratitude practice.

It’s true what they say: gratitude is the best feeling. It’s like love magnified. An easy way to get in the gratitude mindset is to begin meals with a few words of thanks for the gift of eating. Take it a step further and take 3 deep belly breaths before each meal to kick your nervous system into that juicy “Rest & Digest” state. This small addition to your day can have exponentially rewarding results - not to mention will help you digest your food better!

Grow beneficial herbs.

One of the reasons we love medicinal herbs is because they are SO EASY to grow. Start with plants from the diverse mint family - you are sure to find one that will serve you no matter who you are. If you like basil, try growing Holy Basil. If you like peppermint, experiment with adding a few sprigs of lemon balm to your water or tea. A lot of these herbs grow like weeds (inside or out!), are hard to kill, and are satisfying to watch grow. Plus, they are so hardy you don’t need to spray them with any pesticides. There’s nothing like having fresh herbs nearby to spice up your life.

Snack mindfully.

Snacking gets a bad wrap, but it can play an important role in a healthy diet. It can help us from overeating later and can help regulate our blood sugar. Snacking when we feel hunger cues tells our body we are listening and responding to its needs.

The unfortunate truth is that most popular snack foods are highly processed and packed with things like inflammatory oils and artificial flavors that aren’t serving your body. The good news is that there are so many tasty, wholesome alternatives you can prepare easily on your own, like a hard boiled egg or carrots with hummus.

We know the importance of healthy snacking, which is one of the reasons we’ve created the best tasting energy bars that are packed with wholesome ingredients and upgraded with our adaptogenic herbal formulas.

Squeeze more herbs into your daily life.

Herbs provide a special type of nourishment that many foods can’t. Our goal is to encourage others to squeeze herbs into their daily routine, aiming for at least 3 times a day. Add more mint in your iced tea, more cumin on your beef, an herb spread that includes nettle or dandelions, or adaptogens in your coffee- spice up your life! The bounty of our planet has so much to offer if we are adventurous enough to take advantage of it.

#eatsomethingherbyeveryday

Focus on whole foods.

You know what they say, “You don’t put cheap oil in a corvette.” The same goes for your body! The more you eat clean, the more you realize the junk foods you once enjoyed just don’t have the same pleasure and are even gunking up your engines.

When it comes to any dietary changes, baby steps, balance, and intuition should be the focus here. Getting protein and fat at every meal so you aren’t as inclined to snack on carbs; staying away from calorie counting and restriction but rather listening to hunger cues and eating only until your tank is full and not beyond.

Befriend a farmer, sign up for a CSA, buy in bulk to save money and connect with your community. Organic and locally sourced is always preferred, but if that’s too far of a leap - choose whole over processed and do what you can (the Dirty Dozen & Clean 15 is a great reference!). More whole foods means less stressors on your body and greater satisfaction.

Hydrate.

Fortunately for most people in the U.S. reading this, water is abundant and therefore easily taken for granted. Consider this: we can go 3 weeks without food but only 3 days without water, and yet the hyper focus in the health and wellness world tends to be on food.

Think about the water you consume regularly...

• Do you find the taste pleasant or hard to drink?
• Is it from a tap, well, or mostly bottled?
• Do you use a filter? And if so, is that filter even doing anything?
• Are you getting 1/2 body weight in fluid oz of it a day?

Most of us are not meeting this mark, and dehydration is one of the most stressful things a body can endure.

If you feel like the water you drink isn’t hydrating, try this tip:

• Add a pinch of sea salt and lemon squeeze. If you are feeling extra, add a few cardamom pods or ginger slices and let infuse overnight.
• Check out the quality of tap water in your local municipality here- it’s nuts what you will find! This will absolutely motivate you to purchase a filter if you aren’t already.

Lasting wellness isn’t achieved in heroic efforts but in the simple, steady habits we carry out each and every day. When we make incremental efforts to open ourselves to the gentle wisdom of Nature and all her gifts, we will always be rewarded!

Whole Food Nutrition: Why Real Ingredients Make Better Energy Bars

Walk down the snack bar aisle of any grocery store and you'll find hundreds of options — each one claiming to be healthy, high-performance, or "natural." But flip them over and read the ingredient list.

Often, you'll find a long string of isolates, artificial flavors, sugar alcohols, and preservatives that bear little resemblance to actual food. For everyday athletes and active individuals who care about what they put into their bodies, this disconnect matters.

The shift toward whole food nutrition isn't a trend — it's a return to something that has always been true: the closer a food is to its natural state, the better your body tends to recognize, absorb, and use it.

ILA Energy Bars are built on this principle from the ground up, using real, recognizable ingredients that support performance without the compromise.

What Whole Food Nutrition Really Means — and Why It's the Standard That Matters

Whole food nutrition is exactly what it sounds like: getting your nutrients from foods that are as close to their whole, unprocessed state as possible.

The distinction between whole food and not whole food seems simple, but it has real implications for how your body processes energy, absorbs micronutrients, and sustains performance over time.

When you consume whole food ingredients, you're not just getting the headline macronutrient — you're getting the full matrix of fiber, vitamins, minerals, antioxidants, and phytonutrients that come naturally packaged with it.

This synergy is sometimes called the "food matrix effect," and research increasingly supports the idea that nutrients absorbed from whole foods behave differently — and often more beneficially — than the same nutrients consumed in isolated supplement form (Fardet & Rock, 2014).

For energy bars, this principle plays out in a few important ways:

• Sustained energy release: Whole food carbohydrate sources like oats, dates, and quinoa contain fiber that slows digestion and moderates blood sugar response — producing a steadier energy curve than refined sugar or high-glycemic syrups.
• Better satiety: The fiber and fat naturally present in whole food ingredients like nuts and seeds promotes fullness, so you're less likely to reach for another snack 20 minutes later.
• Micronutrient density: Real ingredients bring along trace minerals, B vitamins, and antioxidants that support energy metabolism at the cellular level — benefits that a synthetic ingredient panel simply can't replicate.
• Digestive compatibility: Whole foods are what the human digestive system evolved to process. Highly refined or synthetic ingredients are more likely to cause bloating, discomfort, or GI issues — particularly during or after physical activity.

ILA Energy Bars are formulated around this understanding. Every ingredient on the label is there because it earns its place — not because it's cheap, shelf-stable, or makes the macros look better on paper.

Whole Food Ingredients and Plant-Based Ingredients — The Building Blocks of a Bar Worth Eating

The best energy bars aren't assembled from a warehouse of powders and additives — they're built from real, recognizable ingredients that you could find in your own kitchen. For ILA, that means leaning into a core set of whole food and plant-based ingredients that are as nutritious as they are functional.

Here's what genuinely high-quality bar ingredients look like in practice:

• Oats: One of the most well-researched whole food carbohydrate sources available. Rich in beta-glucan fiber, oats slow gastric emptying and produce a low-to-moderate glycemic response — making them ideal for sustained energy during training or outdoor activity. They also contribute iron, magnesium, and B vitamins that support energy metabolism (Whitehead et al., 2014).
• Dates and Other Whole Fruit Sources: Natural sweetness without the penalty of refined sugar. Dates provide simple carbohydrates for quick energy alongside fiber, potassium, and magnesium. Unlike high-fructose corn syrup or glucose syrups, whole fruit-derived sugars come packaged with nutrients that support their own metabolism.
• Nuts and Seeds (Almonds, Cashews, Pumpkin Seeds, Chia): These are among the most nutrient-dense foods available in a small package. Rich in healthy monounsaturated and polyunsaturated fats, plant-based protein, magnesium, zinc, and vitamin E, they support everything from muscle function to inflammation management. Chia seeds in particular deliver a unique combination of omega-3 fatty acids, fiber, and calcium in a compact, easily digestible form.
• Plant-Based Protein Sources (Pea Protein, Hemp, Brown Rice): Not all protein is created equal, and plant-based protein sources have come a long way in both quality and digestibility. Pea protein offers a strong amino acid profile and is highly bioavailable. Hemp protein adds omega fatty acids alongside protein. Brown rice protein rounds out the amino acid spectrum when combined with other plant proteins — making a complete protein profile achievable without any animal-derived ingredients.
• Dark Chocolate and Cacao: Beyond being genuinely delicious, cacao is one of the most antioxidant-rich foods on the planet. Flavanols in dark chocolate support cardiovascular function, blood flow, and even cognitive performance — all relevant to athletes and active people (Scholey & Owen, 2013).

The plant-based ingredient philosophy that underpins ILA Energy Bars isn't about following a dietary trend. It's about recognizing that plants — in their whole, minimally processed forms — are extraordinarily rich sources of the nutrients athletes and active people need.

Nutrient-Dense Foods and Clean Ingredients — What They Mean for Your Performance and Your Health

Two terms get thrown around a lot in the nutrition bar space: nutrient-dense and clean ingredients. Like most marketing languages, they've been diluted by overuse — but the underlying concepts are genuinely important, and worth understanding clearly.

Nutrient density refers to the ratio of beneficial nutrients to total calories in a food. A nutrient-dense food gives you substantial vitamins, minerals, fiber, and phytonutrients relative to the energy it delivers.

White sugar is high in calories but near-zero in nutrients — the opposite of nutrient-dense. Pumpkin seeds, by contrast, deliver magnesium, zinc, iron, healthy fats, and protein alongside their calories.

For athletes managing their energy intake while trying to meet high micronutrient demands, nutrient density is everything.

Clean ingredients is a term that lacks a formal regulatory definition — which is exactly why it gets misused. In the context of ILA Energy Bars, clean means:

• Ingredients you can identify and pronounce
• No artificial colors, flavors, or sweeteners
• No synthetic preservatives
• No unnecessary fillers or binding agents
• Transparency about what's in the bar and why

This matters beyond marketing. Research consistently links diets high in ultra-processed foods — those containing many synthetic additives and refined ingredients — with higher rates of inflammation, metabolic dysfunction, and chronic disease risk (Monteiro et al., 2019). Conversely, diets built around whole, minimally processed foods are associated with better cardiovascular health, improved body composition, and enhanced physical performance.

For active people, the compounding effect of clean nutrition over weeks, months, and training cycles is significant. What you eat every day — including your snacks — either contributes to or detracts from your long-term health baseline. A bar that relies on sugar alcohols for sweetness, soy protein isolate for its protein number, and palm oil for texture might hit the macros on paper, but it isn't investing in your body the way a whole food bar does.

ILA Energy Bars were created specifically to close this gap — to give athletes and everyday active people a snack that's genuinely good for them, not just good enough. When every ingredient is purposeful, nutrient-dense, and recognizable, the bar becomes more than a snack. It becomes part of a broader commitment to eating well and performing at your best.

The energy bar you reach for between workouts, on the trail, or at your desk isn't a trivial choice. It's a small but consistent expression of how you're fueling your body. Whole food nutrition, plant-based ingredients, clean formulations, and genuine nutrient density aren't premium extras — they're the baseline of what performance nutrition should look like.

ILA Energy Bars exist because that standard deserves to be met. Real ingredients. Real nutrition. Built for real life.

References

1. Fardet, A., & Rock, E. (2014). Toward a new philosophy of preventive nutrition: From a reductionist to a holistic paradigm to improve nutritional recommendations. Advances in Nutrition, 5(4), 430–446. https://doi.org/10.3945/an.114.006122
2. Whitehead, A., Beck, E. J., Tosh, S., & Wolever, T. M. S. (2014). Cholesterol-lowering effects of oat β-glucan: A meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition, 100(6), 1413–1421. https://doi.org/10.3945/ajcn.114.086108
3. Scholey, A., & Owen, L. (2013). Effects of chocolate on cognitive function and mood: A systematic review. Nutrition Reviews, 71(10), 665–681. https://doi.org/10.1111/nure.12065
4. Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J.-C., Louzada, M. L. C., Rauber, F., … Jaime, P. C. (2019). Ultra-processed foods: What they are and how to identify them. Public Health Nutrition, 22(5), 936–941. https://doi.org/10.1017/S1368980018003762
5. Gorissen, S. H. M., Crombag, J. J. R., Senden, J. M. G., Waterval, W. A. H., Bierau, J., Verdijk, L. B., & van Loon, L. J. C. (2018). Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids, 50(12), 1685–1695. https://doi.org/10.1007/s00726-018-2640-5
6. Ros, E. (2010). Health benefits of nut consumption. Nutrients, 2(7), 652–682. https://doi.org/10.3390/nu2070652
7. Imamura, F., O'Connor, L., Ye, Z., Mursu, J., Hayashino, Y., Bhupathiraju, S. N., & Forouhi, N. G. (2015). Consumption of sugar-sweetened beverages, artificially sweetened beverages, and fruit juice and incidence of type 2 diabetes. BMJ, 351, h3576. https://doi.org/10.1136/bmj.h3576

If you’ve been wondering what are adaptogens exactly, you’re not alone — the word is everywhere right now. You’ve probably seen it on supplement shelves, in wellness blogs, and splashed across mushroom coffee packaging. Everything from lavender to cranberry seems to be getting the label these days. But what does the word actually mean, and does it hold up to scrutiny?

Adaptogens are a real, well-researched, and defined classification of herbs with a fascinating history and a growing body of science behind them. Not every herb — including lavender and cranberry — earns that title.

Your Body Is Running Ancient and Wise Software in a Modern World

Before we can understand what adaptogens do, we need to understand the problem they help solve.

Our bodies are brilliantly designed, but they were built for a very different world. When your ancestors faced a genuine threat — say, a predator — their bodies would flood with stress hormones to power a fight-or-flight response. That burst of adrenaline and cortisol was a survival feature.

The problem? Your body responds to a traffic jam, an overflowing inbox, or a missed deadline with the same biological alarm system. Cortisol and adrenaline surge just as they would if your life were on the line. When these stress hormones are constantly circulating, your body gets stuck in a “fight or flight” state. It can get caught there without fully recovering. This looks like difficulty sleeping, being triggered by the smallest disruptions, irregular hunger cues, and more.

What we need, and often don’t get enough of, is the opposite: the “rest and digest” state. This is where healing happens — organ function is maintained, digestion completes, sleep becomes restful, and the body recharges between challenges.

We always have a mix of these two states, but when the scales tip toward fight-or-flight, we call it ongoing stress. Ongoing stress slowly erodes our restorative capacity, and over time, that wear and tear can lead to imbalance and disease.

A stressor, by definition, is anything that threatens the body’s normal equilibrium. These stressors can be biological, chemical, nutritional, physical, psychological, environmental, or even spiritual. Our modern lives throw all of these at us simultaneously — and that’s exactly where adaptogens come in.

What Are Adaptogens?

Adaptogens are a specific classification of herbs that may help support the body’s ability to respond to stress and build resilience over time. Think of them as personal trainers for your stress response system.

The key word here is classification. Not just any herb earns the title. To be considered a true adaptogen, a plant must meet three very specific criteria, originally outlined by researchers Brehkman and Dardamov:

• Non-toxic: Adaptogens are generally regarded as safe for most people to use on a regular basis (outside of instances of acute illness).
• Non-specific: Most herbs or medications target one area of the body. Adaptogens are different – they have a broad, supportive effect throughout the whole body. They do this by working within the HPA axis (short for hypothalamic-pituitary-adrenal axis), which is the network your brain uses to communicate with the rest of your body via the nervous, endocrine, and immune systems.
• Normalizing: Adaptogens are known for their balancing qualities. Whether a body system is running too high or too low, adaptogens are associated with bringing things back to equilibrium. They’ve long been studied for their role in supporting the body’s response to everyday stressors, no matter the source.

A Brief History: Ancient Wisdom, Modern Adaptogen Science

Long before adaptogenic herbs had a name, people had been using them for thousands of years.

From Siberia to India to North America, our ancestors knew how to find, harvest, and prepare certain adaptogenic herbs to improve strength, stamina, endurance, and resilience.

While the native people of North America were using Reishi (Ganoderma tsugae), people in Asia were using Red Reishi (Ganoderma lucidum). Remarkably, many of the herbs used across vastly different cultures and continents — like Eleuthero and Ginseng — originate from the same plant families, even though those early peoples had no contact with each other. They arrived at the same herbal wisdom independently.

The formal scientific story begins in 1947, when Soviet pharmacologist N. V. Lazarev coined the term “adaptogen” after studying compounds associated with helping the body build non-specific resistance to stress. Research accelerated through the 1960s, when the USSR invested heavily in finding natural ways to improve the strength, stamina, and endurance of their military personnel, cosmonauts, and Olympic athletes. Adaptogens — particularly native plants like Eleuthero, Schisandra, and Rhodiola — proved especially promising in those early studies.

By 1984, approximately 1,500 Russian studies on adaptogens had been published. By the 1990s, the term was accepted as a functional concept by health authorities in the United States. Today, roughly 25 plants are considered adaptogens, categorized by researchers into “probable,” “possible,” and “definite” based on the strength of existing evidence.

How Adaptogens Work in the Body

All adaptogens work through one or both of two key systems: the HPA axis and the SAS.

The HPA axis — short for Hypothalamic-Pituitary-Adrenal axis — is the communication highway between your brain and the rest of your body. It connects your hormones, your immune system, and your nervous system, and it even loops in your gut. When life gets stressful, this is the system running the show. Adaptogens work here to help keep that response from going into overdrive.

The SAS (Sympathoadrenal System) is what kicks in during a sudden, immediate stressor — your classic fight-or-flight response. Think: slammed brakes, a surprise confrontation, a jolt of alarm. Adaptogens work here too, helping your body respond without getting flooded.

By working on both systems, adaptogens may help support a more balanced response to whatever life throws at you. Over time, much like consistent training at the gym, this may help build greater resilience. You don’t work out once and get fit — you return day after day, and gradually your capacity grows. Adaptogens work the same way.

The Adaptogen Science Gets Even More Interesting

The adaptogen science gets even more interesting at the cellular level. Recent research has revealed that adaptogens don’t just work at the level of hormones and nervous system signaling — they go all the way down to individual cells.

Every cell in your body depends on proteins to do their job. These proteins have to fold into very specific shapes to work correctly. When they don’t fold right, problems follow, such as memory or joint issues. Keeping cells healthy at this level matters more than most people realize.

That’s where molecular chaperones come in. Think of them as your cells’ quality control team — specialized proteins whose entire job is to catch folding errors before they cause damage. Some research suggests adaptogens may help support the function of these chaperones, which could mean better cellular protection when dealing with life’s stressors.

Adaptogens have also been studied for their effects on several molecules involved in the body’s stress response:

• FOXO: A molecule that plays a role in how the body responds to stressors and may help support normal cell function over time.
• NO (Nitric Oxide): A signaling molecule that some research associates with helping calm discomfort and ease the body’s stress response across multiple systems.
• NPY (Neuropeptide Y): A neurotransmitter that researchers are exploring for its potential role in may help support a calm, balanced state in the nervous system.

Together, these cellular mechanisms help explain why adaptogens have such broad, system-wide effects. They’re not patching one system — they may help support the body’s own ability to self-regulate at the most fundamental level.

Adaptogen Benefits, in Plain Terms

When consistently included in daily life, here’s what people may actually experience:

• Better stress resilience — some research suggests adaptogens may help reduce reactivity to everyday disruptions and challenges
• Improved energy and stamina — by potentially helping protect cells from the effects of ongoing stressors
• Immune system support — some research suggests adaptogens may help support normal immune function
• Mental clarity and focus — by potentially helping quiet the noise of exposure to life’s stressors
• More restful sleep — some research suggests adaptogens may help support the body’s natural shift into rest-and-digest mode
• Emotional steadiness — NPY has been studied for its potential calming influence on the body
• Long-term cellular health — some research suggests adaptogens may help protect cells from the effects of exposure to stressors over time

One important note: because adaptogens work by gently training your stress response rather than flipping a switch, consistent daily use is key. The benefit doesn’t carry over on its own — it’s built through regular support.

Not a Magic Bullet, But Genuinely Powerful

It’s worth being honest about what adaptogens are not. They are not a replacement for the foundations of health: a nourishing diet, restful sleep, joyful movement, and meaningful human connection. No herb can substitute for those fundamentals.

It’s also important to know that adaptogens, while united by their three defining characteristics, are not a one-size-fits-all category.

Each plant has its own personality, energetics, and areas of affinity in the body. Ashwagandha, for instance, has a particular relationship with the thyroid and can affect thyroid function if used unwisely. Formulation, dose, and context all matter.

The world of herbal medicine is always evolving. While there are now decades of research and thousands of studies supporting adaptogens, the science continues to deepen and expand. Staying curious and asking good questions is always the right approach.

SOURCES

Wagner, Nörr & Winterhoff (1994); Winston & Maimes (2007); Hartl (1996).

This content is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease.

Earlier this year, we were honored to participate in the University of Georgia’s Flavor of Georgia Tasting Experience. Hosted annually, the event celebrates Georgia-made food and beverages that showcase quality and innovation from businesses across the state.

Our adaptogenic energy bars were featured in this year's Snack Foods category and highlighted for their clean taste, herbalist-led formulation, and well-balanced nutrition.

For ILA, Flavor of Georgia signifies a full circle moment. The University of Georgia is where co-founders Amy Saleh and Eileen Brantley met and eventually created the business that would later become ILA.

Returning to Athens to be participants in Flavor of Georgia competition is a true testament to how far Amy, Eileen, and the bars have come.

It was a pleasure to be a contestant at this year's event. We are grateful to be part of a community that inspires the next generation of entrepreneurs.

ILA Peanut Energy Bar Flavor of Georgia Listing →

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Our botanical team of teachers, trainers, and mentors are here to help you reach your highest potential. Let’s meet them!

Every aspect of our creative process has been defined by this relentless desire to build a product line that is extraordinary in every way.

Whether you’re counting your macros, counting your micros, or googling what those are, we’ve got the answers. Let’s break this down.

Let’s dig into how a singular class of herbs can simultaneously enhance performance, increase endurance, and support recovery all at once.

The herbalists & formulators behind ILA.